For quality: 5 x 3-position clean (high hang, below the knee, on the floor)

20 sec max reps K2E
40 sec Rest
20 sec max reps Front squat [55/35kg]
40 sec Rest
20 sec max reps Burpees
40 sec Rest

EMOM35
1. Hspu / push ups
2. Box jumps / lateral jumps over object / Step ups
3. T2B / v ups / tuck ups / sit ups
4. Row / Run / Burpees / Du’s
5. Rest

*Bodyweight and skill training while keeping heart rate moderately low. Choose reps you want to accomplish each minute. On the first and the third minute you will have more rest. Do an unbroken set and then resy. Work about 45-50 seconds on the second minute and on the fourth you can keep going for the full minute because you have a longer rest after that.

Basement Triangle
EMOM 40
10-20x
1) Row (Cal)
2) KBS 16/12kg
3) Shuttle run 5m
4) Rest

4-5 rounds for time

10 kb shoulder to over head (pick weight)
20 m kb front rack carry
15 air squat

Tc 15 min

In teams of 3 complete the following:

A) 0-10 min 100 Thrusters @ 40/30kg
(One working / two resting)

B) 10-20min 100 Burpee Box Overs
(One working / two resting)

C) 20-40min Hietsu / Sörkkä Run 1 x WB Carry 9/6 kg
(All together, taking turns in the carry)

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Score is total time combined of each part, if time remains resting is advisable ;)

5 x 5 Push press

• leave two reps in the tank
• rest as needed btw sets

Emom 16
min 1 - rowing x 40 sec
min 2 - box jumps overs x 12-16
min 3 - db snatches x 12-16
min 4 - rest

7 rounds:

• 1 min row
• 1 min dumbbell snatches
• 1 min rest

Score is the calories burned + reps in snatches

WORKOUT 19.3

For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform
front-rack lunges, 5-in. elevated strict HSPU and bear
craw

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